5 HIGHLY EFFECTIVE EXERCISES TO TRY OUT AT HOME
Stepping into the gym once the “circuit breaker” is completely lifted can be quite stressful and scary for many fitness lovers out there. This is because the gym is a common space shared by people from different walks of life, hence increasing the chances of contracting the deadly COVID-19.
Incorporating burpees as part of your workout regime is extremely beneficial as it works all the major muscles groups in your body simultaneously. This exercise can be separated into two parts – it starts with a standing position and then moves into a plank pose and push-up before ending with a leap into the air. It is an amazing workout to build strength and endurance, burn calories and improve your cardiovascular health. If you include burpees in your high-intensity interval training (HIIT) routine, you will be able to attain maximum physical and mental benefits in a short period
Burpees are also the perfect full-body workout, and by completing as many repetitions as you can within a certain amount of time, you will successfully strengthen the muscles in your legs, hips, glutes, abdomen, arms, chest and shoulders. In fact, it can also help your cardiovascular health tremendously as it enhances your heart and lungs capabilities, improves cholesterol levels and brain functions as well as reduces blood pressure and risk of chronic diseases. If you’re an active person and find the regular burpees too easy, try switching things up by jumping onto a box after each push-up or adding light weights to your routine.
DanceDancing is also able to enhance your cognitive performance and challenge your brain. It improves the area of the brain that controls memory and skills as dance requires one to change their movements constantly and recall different choreographies. For instance, Sh’Bam is a dance routine that can be practiced indoors during the lockdown because you only need a stable internet connection and a can-do attitude. Sh’Bam is a great house exercise as it focuses on fun and getting your heart rate up. It blends choreography that is tailored to a mix of popular songs, dance music and modern Latin beats. If you are a beginner, just follow the steps at your own pace, and if at all you find the instructor going too fast, just rewind the video and repeat the steps. After all, dancing is all about having a great time while burning some calories
YogaYoga can also be an amazing antidepressant. This is particularly important during this “circuit breaker” period as people are forced to stay indoors more, possibly resulting in depression. The antidepressant effect of yoga may be attributed to decreased levels of cortisol, the stress hormone which adversely affects serotonin. Serotonin is a neurotransmitter that has multiple roles, including stabilising mood and social behaviour. Gentle flow yoga incorporates basic yoga poses as part of a regime. The smooth transition from one pose to another will help you to improve your stability and reduce stress. Additionally, the breathing technique that you will master will also help you to calm your mind and restore mental and physical balance.
SquatsIf executed properly, the squat can build and improve the muscle tone of some muscles located in your lower body. These include your glutes, quadriceps, hamstrings, calves, hip adductors and flexors. If that’s not all, squats can also strengthen your core. Doing different variations of this exercise can get other muscle groups in your body working, keep your workout regime interesting and help you stay motivated.
When it comes to improving the quality of health, it all boils down to you and how bad you want it. If you are thinking of enhancing your mind and body well-being, these workouts and exercises can help you reach your goals. After some time, you will not only be happy and satisfied with the physical results, but also find a liking for the whole process. Take full advantage of the time at home now to commit to quality home-based exercises to achieve maximum output and bring forward the same momentum into the gym once the lockdown is lifted. Stay safe and keep fit.